Canned tuna and canned chicken are shelf-stable and affordable protein sources. While both are healthy, there are some important differences between the two. Here’s how they compare in terms of nutrition and potential health benefits, and which may be the better fit for your goals.
Canned chicken and canned tuna are both packed with protein, but chicken contains slightly more.
A three-ounce serving of canned chicken provides 21.5 grams of protein, while the same amount of canned tuna offers 20.1 grams. Although chicken contains a bit more protein, both are excellent sources that can help you meet your daily needs.
Your body needs consistent protein intake, as it provides the amino acids needed for immune function, muscle building, hormone and neurotransmitter production, and many other essential processes.
Animal proteins, like tuna and chicken, are considered “complete” proteins because they contain all nine of the essential amino acids. Your body needs 20 amino acids to function, but only nine are classified as essential because your body can’t produce them on its own. Including complete proteins in your diet helps ensure you’re getting the full range of amino acids your body needs for muscle growth and repair and overall health.
Tuna is the better choice for heart health due to its high omega-3 fatty acid content. Tuna is rich in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which support heart health in several ways, including reducing inflammation and improving cholesterol and triglyceride levels.
Research shows that following a diet high in omega-3s could help reduce the risk of heart disease as well as other common health conditions, like colorectal cancer and cognitive decline.
Canned tuna is also generally lower in sodium than canned chicken. A 3-ounce serving of canned tuna contains 320 milligrams of sodium, while the same serving of canned chicken contains 410 milligrams.
The American Heart Association recommends keeping sodium intake below 2,300 milligrams per day. Regularly consuming high-sodium foods, like some canned products, can increase blood pressure, which is a major risk factor for heart disease.
Some types of fish contain higher levels of mercury, a toxic heavy metal that can build up in the body over time. Regularly consuming fish high in mercury can lead to elevated mercury levels, increasing the risk of health conditions such as high blood pressure and heart attack.
Larger, longer-living fish, such as sharks, swordfish, and Bigeye tuna, tend to have higher mercury levels than smaller fish. Skipjack tuna, commonly used in canned tuna, contains much lower mercury levels, up to three times less, than albacore tuna.
Even though skipjack tuna, often labeled as “light tuna”, contains lower levels of mercury, the FDA still recommends eating it in moderation. Canned light tuna falls into the “Best Choices” category, and it’s considered safe to eat two to three servings per week, including during pregnancy. Albacore tuna, which is higher in mercury, should be limited to one serving per week.
Since canned chicken generally doesn’t contain mercury, it may be a better option for those particularly concerned with mercury contamination.
Tuna and chicken are both healthy choices that can help you meet your protein needs in an affordable way.
The healthier choice depends on your health goals, dietary needs, and preferences.
Here’s how they stack up:
- Best for heart health: Canned tuna due to its high omega-3 content.
- Best during pregnancy: Canned chicken or light tuna eaten within FDA guidelines.
- Best for high-protein goals: Either. Both provide over grams of protein per 3-ounce serving, making them protein-rich.
- Best for lower-sodium diets: Both can fit into low-sodium diets, especially “low-sodium” or “no salt added” products.
Canned tuna and chicken can be part of a balanced diet, but it’s best to include a variety of protein sources, as well as other nutritious foods like fruits and vegetables, in your diet to support overall health.
Below is how a 3-ounce serving of canned chicken and canned tuna compares:
Canned Tuna
Canned Chicken
Calories
109
157
Protein
20.1 grams (g)
21.5 g
Fat
2.52 g
6.88 g
Carbs
0 g
1 g
B6
0.184 milligrams (mg), or 10.8% of the Daily Value (DV)
0.162 mg, or 9.5% of the Daily Value (DV)
Selenium
55.8 micrograms (mcg), or 101% of the DV
15.6 mcg, or 28% of the DV
In addition to protein, canned tuna and canned chicken also provide vitamins and minerals, like B6 and selenium. Tuna is higher in these nutrients, which are needed for energy metabolism, thyroid function, immune health, and more. Plus, they’re both virtually carb-free, making them an excellent option for those on low-carb diets.
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U.S. Department of Agriculture: FoodData Central. Chicken, canned.
U.S. Department of Agriculture: FoodData Central. Fish, tuna, white, canned in water, drained solids.
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